2

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Success Story! Now stuck at 15% BF, need a new goal!

Answered on August 19, 2014
Created February 18, 2011 at 7:20 AM

I started going Paleo in September 2010. I was 196lbs, worked out 4X week, high cholesterol and triglycerides, with body fat at 24%. Blood numbers have been high for 10+yrs. I am 37 and 5'10.

Fast forward to Feb '11 (5 months):

I am 178lbs, 15% BF, and can actually start to see my abs (following Tim Ferris ab work out 2X week). Still work out 4-5X week but doing much more weights than cardio now.

I just got my blood work and for the first time since I started measuring my cholesterol I am below 200, and my Tri's are at 66!

My wife is shocked because she see's what I eat every day:

Typical Daily Meals:

B-Fast: 4 pieces of bacon and 3+ Omega 3 enriched eggs cooked in the bacon fat, plus 2 cups black coffee. 3 Days a week I fast using Leangains http://www.leangains.com/2010/04/leangains-guide.html method and don't eat until after workout around 1pm. I use 10g of BCAA before workouts.

Lunch: Big Ass Salad = Tons of spinach, tomatoes, carrots, etc, and about 8 oz. of some kind of meat. See Mark's Daily Apple for basically how I do mine http://www.marksdailyapple.com/two-minute-salad/

Dinner: Grilled Meat (Grass fed steak - we bought a 1/4 cow in Oct and still not really making a dent - , chicken, or pork) and some steamed or roasted veggies.

Usually have a few pieces of dark chocolate at night and a celery stick or two with almond butter so I don't go to bed hungry. I also take Natural Calm each night.

I cut out alcohol altoghter...this was HUGE. I may add it back in, but this discipline alone has caused other great diciplines.

So - to my question. What should I do next? Thinking about a triathalon? What would it take to get to 10% BF? I seem to be stuck at 178lbs and 15% BF, for over a month without any change. I am pretty happy with the way my body looks (so is my wife!). But what would it take to go to the next level?? Both stregth wise and body composition?

Hope this is an encouragement and for those that have taken it to 'next level' would sure appreciate your hacking.

James

9e7039b63b656582f66d84c5255b436d

(1132)

on February 20, 2011
at 08:42 PM

I take a lot of inspiration from Herchel Walker

Ceda025d1f349bc43be115a5f9199fb1

(501)

on February 19, 2011
at 01:10 AM

Sounds like you have done great for yourself. Consider maintaining what you have achieved for a while and enjoying it. If you want to push to 10%, you need to eat less. Stephen's suggestions seem right on. You could do daily IF as well (eliminating breakfast) until you get to your goal.

4ebe345400fa2663483d40b0d4c25663

(211)

on February 18, 2011
at 05:19 PM

What does your 'intense' 3-4 times a week work out look like? Can you give me your week, and daily workouts?

4ebe345400fa2663483d40b0d4c25663

(211)

on February 18, 2011
at 05:16 PM

Stephen, How much sleep? Where do you suggest I go to learn more on Cortisol?

4ebe345400fa2663483d40b0d4c25663

(211)

on February 18, 2011
at 05:14 PM

Jae - squat 205, 235 max (2X week, 3 sets of 5). Shoulder press 130lbs, 8X - 3 sets. I can do 10 pull ups, 3 sets. And can do 5 pull ups with 25lb weight around waist. I tried Cross Fit but my town only has classes in the early am and my schedule does not permit this. I am not an experienced weight lifter so not sure how to proceed with strength plan or even goals??

5841391284e7af8c495c54bd90d3a795

(2764)

on February 18, 2011
at 03:41 PM

+1 on restricting alcohol. That always hinders my progress.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on February 18, 2011
at 02:08 PM

Give us an idea of your current strength levels -- back squat, deadlift, press or bench press, pull-ups or chin-ups. And what your ultimate strength goals are.

61b801de5dc345b557cd4623d4a4f26b

(2682)

on February 18, 2011
at 01:51 PM

Congrats! Keep up the great work! 8)

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4 Answers

1
4b97e3bb2ee4a9588783f5d56d687da1

on February 18, 2011
at 03:15 PM

Drop the nut butter. You don't need fuel while you sleep.

Eliminate nuts and fruits at least until you have desired body comp, then reintroduce and see how YOU feel

Workout less. Drop it to 3x a week.

Improve your sleep, quantity or quality.

Cortisol usually plays heavy in the last bit of leaning out.

4ebe345400fa2663483d40b0d4c25663

(211)

on February 18, 2011
at 05:16 PM

Stephen, How much sleep? Where do you suggest I go to learn more on Cortisol?

Ceda025d1f349bc43be115a5f9199fb1

(501)

on February 19, 2011
at 01:10 AM

Sounds like you have done great for yourself. Consider maintaining what you have achieved for a while and enjoying it. If you want to push to 10%, you need to eat less. Stephen's suggestions seem right on. You could do daily IF as well (eliminating breakfast) until you get to your goal.

0
77877f762c40637911396daa19b53094

(78467)

on November 01, 2011
at 09:23 AM

well done try eating dinner by 4 and then do your work out 2hrs later - go to bed with your body doing a draw down of energy while you sleep - this puts you into keatosis and youll be able to shave off the last bit and controll it fron there by using the same system periodically- see the sleepitoffweightloss system. Otherwise when you exercise and refill you negate the last bit of fat burn. Funny thing is you wake up feeling energised and have a better sleep. I dont think we were designed to go to bed full every night.

0
66e6b190e62fb3bcf42d4c60801c7bf6

on February 18, 2011
at 05:01 PM

if you haven't made a dent in that quarter cow, i would think that you may need to up your protein intake. if cutting bodyfat is your goal, at 178 and 15%bf you should be taking in around 150g of protein a day.

0
9e7039b63b656582f66d84c5255b436d

(1132)

on February 18, 2011
at 09:03 AM

Well congratulations firstly. I think to get to the 'next level', maybe try cutting out the evening meal, stepping down the quantity you consume through the day. So there is a six hour window where you eat two meals, firstly a big protein + tuber meal (2 hours after workout best), secondly a salad with condiments (egg, tuna, meat, nuts, seeds) later, then try to sleep soon afterwards. I have a couple of coffees and a spoonful of cream in the morning to keep going. This seems to work for me, I workout intense 3-4 times a week.

4ebe345400fa2663483d40b0d4c25663

(211)

on February 18, 2011
at 05:19 PM

What does your 'intense' 3-4 times a week work out look like? Can you give me your week, and daily workouts?

9e7039b63b656582f66d84c5255b436d

(1132)

on February 20, 2011
at 08:42 PM

I take a lot of inspiration from Herchel Walker

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